Cheap Veggie

Salad greens two ways, a photo by liza31337 on Flickr.

Many people think vegetarians and vegans are doomed to gain weight because they’re eating lots of carbs. It is possible to reduce your carbs on a vegetarian diet. You just need to know what to eat and what to avoid.

The lowest

This list of the lowest carb veggies comes from About.com’s Low Carb Diets site. The full page and resource is located here.

Low-Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

Sprouts (bean, alfalfa, etc.)

Greens – lettuce, spinach, chard, etc.

Hearty Greens – collards, mustard greens, kale, etc.

Radicchio and endive count as greens

Herbs – parsley, cilantro, basil, rosemary, thyme, etc.

Bok Choy

Bamboo Shoots

Celery

Radishes

Sea Vegetables (Nori, etc)

Mushrooms

Cabbage (or sauerkraut)

Jicama

Avocado

Asparagus

Okra

Cucumbers (or pickles without added sugars)

Green Beans and Wax Beans

Fennel

Cauliflower

Broccoli

Peppers

Green Bell Peppers

Red Bell Peppers

Jalapeno Peppers

Summer Squash

Zuchinni

Brussels Sprouts

Scallions or green onions

Snow Peas/Snap Peas/Pea Pods

Tomatoes

Eggplant

Tomatillos

Artichokes

Turnips

Pumpkin

Rutabagas

Spaghetti Squash

Celery Root (Celeriac)

Carrots

Onions

Leeks

Which to avoid?

Also on the About.com’s Low Carb Diets site is a listing of the highest carb vegetables:

Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)

Beets

Peas

Winter Squashes, such as acorn and butternut

Water Chestnuts

Parsnips

Potatoes in all forms

Sweet Potatoes

Corn

Plantains

I don’t understand why winter squashes such as butternut and acorn are considered high carb, but pumpkin and spaghetti squash are low carb. If you know the answer, I’d love for you to share it in the comments.

T-Day sides

I tried three low-carb recipes for Thanksgiving this year that were new tastes for my family, and all three were warmly received:

• Rosemary Roasted Radishes
• Pumpkin Bisque
• Cauliflower Gratin

(Check ‘em out at the SheKnows.com blog here.)

It was a nice offset to all the high-carb fare that you can’t avoid on Thanksgiving, such as stuffing, mashed potatoes and warm dinner rolls.

Tofu-Whole Foods at Tenelytown, a photo by SatoshiBox on Flickr.

I don’t blame you. Fake meat is just….well, for a new(ish) vegetarian or vegan…weird!

Choose wisely

A few things I’ve learned about faux meats:

• Some people do well with one, and not as well with another. For example, I love tofu, but I don’t digest soy as well.
• Different recipes call for different solutions. Seitan played nicely in my vegan chili tonight, but tofu or tempeh might have not behaved as well. For example, some faux meats get tough fast, so you want to add them late in the cooking process.
• The sauce is everything. Faux meats don’t have much taste on their own. They’ll take on the character of whatever sauce is flavoring your dish. Marinating may help!

You’ve got choices

Not sure what to try in the faux meat department? Boca Chik’n Patties or Burgers are a good choice for new veggies. Expand your repertoire to include tofu, tempeh, seitan, and TVP (textured vegetable protein).

Israeli Salad, a photo by lynn.gardner on Flickr.

I love Israeli Salad, and it’s truly a snap to put together. It makes a delightful side dish at a meal, or stuff it into a pita for a light and satisfying lunch.

Ingredients

6 cucumbers, peeled and chopped
1 red or orange bell pepper, seeded and chopped
1 pint grape tomatoes (I slice in half)
1/2 cup chopped fresh mint
1 cup chopped fresh parsley
5 green onions sliced thin (include white and green portions)
1 tablespoon finely chopped garlic
Juice of two large lemons
Ground black pepper
A pinch or two of sumac (to taste)
A drizzle of olive oil

Method

Combine all ingredients in a large bowl, mix well. Just a drizzle of olive oil is needed with this salad – ignore other recipes that call for 1/4 or 1/2 cup of the stuff as it is way too much and makes the salad high in fat.

If you are not familiar with sumac, it’s a tart seasoning that is a common condiment on Middle Eastern tables. It has a lemony or vinegar-like flavor.

Via Flickr:
"Israeli Salad" from Joan Zoloth’s Jewish Holiday Treats: Recipes & Crafts for the Whole Family (Chronicle Books, 2000). I love this cookbook.

Crockpotluck!, a photo by _e.t on Flickr.

It’s raining buckets here today, which makes it a perfect morning to start a pot of Split Pea and Parsnip soup in my slow cooker.

Fresh From The Vegetarian Slow Cooker

Robin Robertson’s book, Fresh From The Vegetarian Slow Cooker is full of simple, delicious vegetarian recipes like this one that come together in a snap.

Stigma?

I still fail to understand why some folks (mostly women, in my personal experience) don’t like the slow cooker. They feel it’s kitchy or cheesey or just uncool. I don’t get it.

The slow cookers in my house get a regular workout, and save my vegetarian bacon on a regular basis. Even though I work from home as an online business manager and virtual assistant, I put in busy, long days. At the end of the day, I’m as tired as the next gal who’s been out in a brick and mortar office all day.

Starting dinner in the slow cooker in the morning, before my day gets going, means a hot, healthy veggie meal at the end of the day. Add to the mix that I’ve got a senior in high school with a crazy schedule, and you’ll further understand my slow cooker appreciation. Dinner is ready when we need it to be, even if we’re all eating at slightly different times.

What’s your favorite?

There are a number of wonderful slow cooker recipes out there for vegetarians and vegans. I’d love you to share yours, or your favorite cookbook, in the comments.

It isn’t very often that a book has the power to save a life. Yes, good books can improve lives, shape lives, even change lives. But when was the last time a book literally helped save a life? If you’re reading this page, the answer is right now.

The Domino Project in conjunction with Box of Crayons is working with Malaria No More to help end malaria.

They’re doing this by giving $20 from the purchase of each copy of End Malaria to Malaria No More to send a mosquito net to a family in need and to support life-saving work in the fight against malaria.

In addition to saving lives, buying this book means you can enjoy essays by 62 of America’s favorite business authors, including Tom Peters, Nicholas Carr, Pam Slim, and Sir Ken Robinson. Organized into three main sections – Focus, Courage, and Resilience – all essays in End Malaria share a desire to inspire readers to look within themselves for solutions to their everyday dilemmas and for motivation to realize their desires.

At its core, End Malaria is about doing great work, and there’s no better work than saving a life. Please share this book with your friends, family, and coworkers, and encourage them to join this quest.

Macaroni and Vegan Cheese, a photo by Just Nora on Flickr.

Success!

Ingredients

1 small onion, chopped
2 cloves garlic, chopped
3 tablespoons Earth Balance Margarine
3 tablespoons unbleached flour
1 teaspoon dried mustard powder
1 teaspoon garlic salt
1 pinch turmeric
1 teaspoon yellow mustard (as in the kind you’d put on a sandwich)
1 teaspoon low-sodium soy sauce
2 1/2 cups unsweetened almond milk
One 8-oz package Daiya Cheddar Flavor Cheese shreds
2 cups uncooked shells or other small macaroni product of your choice
Italian-seasoned panko bread crumbs to taste (I use Progresso brand)
Salt and Pepper to taste
Cooking spray

Method

Preheat oven to 350 F. Lightly spray inside of a two-quart casserole with cooking spray.

Prepare pasta according to package directions, drain and put in casserole dish.

Saute onion and garlic in Earth Balance Margarine until onion is transparent and tender but not browned. Stir in the flour, garlic salt, dried mustard powder, turmeric. Whisk in the almond milk, gently continuing to whisk until there are no more lumps. Add the yellow mustard and soy sauce and continue to stir over medium heat until the sauce thickens, similar to making gravy.

When the sauce is thickened slightly, add the Daiya shreds and stir until melted and well-blended. Taste the sauce and adjust with salt and pepper to taste.

Remove cheese sauce from the burner and pour over the macaroni in the casserole. Gently stir to thoroughly combine the shells and sauce.

Lightly sprinkle panko crumbs over the surface of the casserole, then bake the uncovered casserole in the 350 F oven for 30 minutes.

© 2011 Nora Rubinoff all rights reserved

Spotted in the freezer, a photo by Just Nora on Flickr.

Didn’t make it to the market until today. I always feel like I don’t get the best “pickins” when I wait until Sunday, but sometimes there is no choice.

Life is moving back into school mode here in our house. This week, our son had his last “first day” at school. He’s a senior. That means that while we are indeed moving back into predictable rhythms, there is also the frenzy of college applications, waiting and the sick feeling of oh my lord how will we pay for this? running through our veins.

Convenience foods and frozen foods

For crazy week nights, sometimes convenience foods can be a blessing. Is it possible to eat convenience foods as a veggie and still eat well? Yes.

Today in Whole Foods I saw Vegan Fish Fillets from Sophie’s Kitchen for the first time. I’d heard of vegan seafood, but never encountered it. I live in the landlocked Midwest. New stuff is slow to reach us. I’ve not tried them, and would love to hear from you in the comments if you have.

I find that frozen veggies and fruits can be really handy for quick weeknight meals, smoothies and soups. They’re certainly cost-effective, and they don’t spoil before I get around to enjoying them.

We also love Boca Burgers, Gardenburgers and Five Star Foodies’ Artichoke Burgers.

Having a stash of a few quick, healthy freezer items can help you eat well on the run during your busy week. What go-to items do you keep handy for quick meals?

Join Cheap Veggie on Facebook!, a photo by Just Nora on Flickr.

Cheap Veggie is going social on Facebook.

Join us there by visiting the Cheap Veggie Facebook page.

Zucchini Banana Bread, a photo by Just Nora on Flickr.

Cooling on my kitchen counter this afternoon are a couple of loaves of low fat Zucchini Banana Bread.

What makes it low fat?

The recipe makes 2 loaves, and only calls for a 1/4 cup of oil, which is 3 tablespoons. Dispersed over 2 loaves, it’s not terrible at all. The recipe also calls for 4 eggs. Skip the eggs and use an egg replacer, or, use Egg Beaters like I did.

The recipe uses white flour, whole wheat flour (I like Whole Foods’ 365 Whole Wheat Pastry Flour) and oats, plus a generous addition of shredded zucchini, applesauce, smashed bananas and raisins. As of this moment, half of the first loaf is already gone – my husband, high schooler and I all sliced warm bread and stood around the kitchen cramming it into our mouths.

What else is on the counter?

I picked up a fab cannonball melon at the Covington Farmer’s Fair yesterday, along with a cantaloupe, some lovely romas, garlic and a pepper. Fresh pasta sauce (the uncooked kind) is on the menu tonight.

The recipe

Let’s face it – zucchini is everywhere right now. Whip up some loaves or muffins of this great recipe and freeze a few.

Here’s the recipe on Food.com.

I still miss RecipeZaar!

Summer Mixed Berry Pie, a photo by Just Nora on Flickr.

This delicious pie is chillin’ in our fridge this afternoon for this evening’s family dessert.

A tip of the hat to Annie’s Eats for sharing this recipe.

My mods

Annie’s recipe called for raspberries, which I didn’t have, so I substituted strawberries.

I did not have plain graham crackers – just the cinnamon ones – so that’s what I used for the crust.

The original recipe also called for red currant jelly, which I didn’t have. I substituted mixed berry jam.

Click for the recipe.